Returning to physical activity is part of recovery, but be sure to monitor for signs that you may be doing too much. These can include increased swelling, loss of range of motion or elevated pain. These indicate that you should modify activity until these symptoms subside.

Maintain good posture. Abnormal posture may delay recovery because of the additional stress that is put on the injured tissue. Good posture helps protect healing tissue.

Injury can lead to a loss of work, resulting in financial strain, interruption of social and recreational activities and loss of quality sleep, among other difficulties. These factors may lead to a poor mood, or even depression and anxiety, and provide a negative environment for healing. Be alert for signs of depression and seek help if needed. If you are concerned that your healing is not progressing as you expected, contact your doctor for recommendations.

FIT FIRST: Call the Fauquier Health Wellness Center at 540-316-2640 to ask about Fauquier Health’s FitFirst program. The six-week exercise regimen is designed to strengthen your body before surgery so you’ll have a better recovery.

Q: What is cardiac rehabilitation?

Cardiac rehabilitation is a physician-supervised program for people who have either congenital or acquired heart disease. Cardiac rehabilitation can often improve functional capacity, reduce symptoms and create a sense of well-being for patients. Cardiac rehabilitation may improve conditions including:

Angina pectoris

Myocardial infarction

Post-open heart surgery

Post-heart transplantation

Balloon angioplasty

Stent placement

Pacemaker

Congenital heart disease

Arrhythmias

Rheumatic heart disease

Heart failure

The goal of cardiac rehabilitation is to help patients reverse their symptoms and improve heart function. Cardiac rehabilitation includes, but is not limited to, the following activities:

Establishing a progressive exercise program to build fitness and strengthen the heart

Providing educational classes to help adjust to or change the patient’s lifestyle, such as nutrition or smoking cessation classes

Offering stress management techniques and ideas about how to reduce anxiety

LOCAL OPTION: Fauquier Health’s Wellness Center offers cardiac rehabilitation, including professionally supervised exercise and education. Each patient’s vital signs are carefully monitored during the exercise session by registered nurses or exercise physiologists. Insurance companies typically cover six to 12 weeks of rehabilitation. Ask your physician for a referral. A doctor’s referral is not necessary to join the Wellness Center.

Q: How do I fit exercise into a busy schedule?

For years, physicians have prescribed exercise as a form of disease treatment and prevention. But in modern-day life, with obligations that pull us in so many directions, we can end up wishing there was a prescription for extra hours in the day.

It’s best not to think about exercise as a separate activity on your to-do list because it’s too easy to let it move to the bottom — or even to the will-do-tomorrow pile. Instead, make it a priority to incorporate exercise into your daily activities. For example, park farther away from the supermarket, wash your car by hand instead of using a car wash or do errands by bike instead of by car.

Also keep in mind that physical activity can be fun. Family time should include play such as basketball, kickball, soccer or a walk in the park. Working out while watching your favorite television program also works. Whatever you do, make sure it doesn’t feel like a chore, and you’ll be more likely to stick to it.

Consistency is key when it comes to exercise, so always emphasize quality over quantity. Try getting up a little earlier for a morning workout — it can be the perfect way to start your day.

Looking to get fit? Certified exercise physiologists at the Fauquier Wellness Center can help you reach your fitness goals. Call 540-316-2640.

Q: What are some possible causes of back pain, and is there anything I can do to prevent it?

Lifting heavy objects is not the only cause of back pain. Here are some steps you can take to address other common causes of back pain:

Maintain a healthy weight. Overweight people have a higher chance of back pain. Extra weight around the waist, in particular, can pull the pelvis forward and stress the lower back.

Increase your activity. If you don’t exercise, you’re less flexible and have weaker muscles, which can cause or worsen back pain.

Ease stress. Many people who are stressed sleep poorly, have a poor diet and get little exercise. Stress-related muscle tightness can result in back problems. Try various relaxation techniques, such as breathing exercises, to reduce stress.

Stop smoking. Smokers are almost three times more likely to develop low back pain than nonsmokers. Ask your doctor for smoking cessation strategies.

The Wellness Center can help with back pain. Members of Fauquier Health’s Wellness Center can learn about strength and flexibility exercises from the center’s certified exercise physiologists. These medically trained specialists are always available to assist clients in developing or refining their exercise routines. Group classes are available as well. Check out the events calendar in this issue or call 540-316-2640 to learn more.